For total time

• 15 Burpee box jump overs
• 30 Cal assault bike
• 15 Burpee box jump overs

2 min break

• 10 Burpee box jump overs
• 20 Cal assault bike
• 10 Burpee box jump overs

2 min break

• 5 Burpee box jump overs
• 10 Cal assault bike
• 5 Burpee box jump overs

Score is your total time, including the breaks

20 minutes for quality

7 Strict C2B/ Pull ups
10+10 Single Arm DB Bench press
1 Leggless Rope/ 2 Rope Climb
15 Toes on Wall Sit ups

Strict pull up 4x5
Thruster db 4x12

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch 22,5/15kg
Minute 3: 45s Barbell Rows (42.5/30 kg)
Minute 4: 45s Assault bike/ski moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

For time:

Row 1000/900m
32 TTB
Run 800m
32 Pull ups

”Embrace the suck”
3 rounds for time:
- 10 Burpees
- 10 Thrusters
- 10 Devils presses

*use 2x 15/10kg dumbbells.
TC12

5 rounds for time of:

800mts run
5 rope ascents 15ft (4.57mts)
50 push ups

push ups are the exercise that when they are a lot, it just burns me... so my time hre SUCKED! 1h18m:55s

Check out the main site page for the WOD:
http://www.crossfit.com/mt-archive2/006959.html (hope this doesnt count as spam? if i cant post other links let me know so i can delete it.)

1 x T2B
1 x Pull Up / C2B
max reps

5 sets of 5 (each side)

3 rounds:
- 3x Back squat w/ 2sec pause at the bottom
- 2min Rest
- 3x Back squat
- 2min Rest

*use the same weight on both squats. Increase on every round and build it HEAVY!